3,000 Calorie Meal Plan Example

An example of a full day of high-protein eating at about 3,000 calories, with every food, serving and number listed.

Written by Somatics · Updated Oct 22, 2026

About 3,000 calories a day is common for larger or very active people and for many people building muscle. Our free Macro, TDEE & BMR Calculator estimates your own number, so you can see the example closest to it.

Daily totals

Calories2,958 cal

Carbs315 g

Protein233 g

Fat92 g

Fiber: 43 g

Breakfast

799 cal · 52 g protein

Food	Calories	Protein	Carbs	Fat
Oats (rolled), cooked with water1 cup dry (81 g)	307	11 g	55 g	5 g
Whey protein powder1 scoop (32 g)	113	25 g	2 g	0 g
Banana1 medium (118 g)	105	1 g	27 g	0 g
Peanut butter2 tbsp (32 g)	191	7 g	7 g	16 g
Skim milk1 cup (240 ml)	83	8 g	12 g	0 g

Lunch

763 cal · 64 g protein

Food	Calories	Protein	Carbs	Fat
Chicken breast, cooked6 oz (170 g)	280	53 g	0 g	6 g
White rice, cooked1½ cups (237 g)	308	6 g	67 g	1 g
Broccoli, cooked1 cup (156 g)	55	4 g	11 g	1 g
Avocado¼ avocado (50 g)	80	1 g	4 g	7 g
Olive oil1 tsp (5 ml)	40	0 g	0 g	4 g

Snack

393 cal · 32 g protein

Food	Calories	Protein	Carbs	Fat
Greek yogurt, plain, nonfat1 cup (245 g)	145	25 g	9 g	1 g
Blueberries1 cup (148 g)	84	1 g	21 g	0 g
Almonds1 oz (28 g)	164	6 g	6 g	14 g

Dinner

672 cal · 57 g protein

Food	Calories	Protein	Carbs	Fat
Lean ground beef (93%), cooked5 oz (142 g)	258	36 g	0 g	11 g
Whole-wheat pasta, cooked1½ cups (176 g)	261	11 g	53 g	3 g
Marinara sauce½ cup (132 g)	66	2 g	10 g	2 g
Spinach2 cups (60 g)	14	2 g	2 g	0 g
Mozzarella, part-skim1 oz (28 g)	72	7 g	1 g	5 g

Evening snack

331 cal · 28 g protein

Food	Calories	Protein	Carbs	Fat
Cottage cheese, 2%1 cup (226 g)	183	24 g	11 g	5 g
Peanut butter1 tbsp (16 g)	96	4 g	4 g	8 g
Banana½ medium (59 g)	53	1 g	13 g	0 g

Numbers come from the USDA's FoodData Central database for the serving shown. We've rounded them, so meals may not add up to the exact daily totals. Packaged foods vary by brand.

This is an example of what a day of eating can look like, not a prescription or medical advice. If you have a food allergy, are pregnant or breastfeeding, or have a health condition, go with what your doctor or dietitian recommends.

Need an app to track your meals?

Somatics keeps your calories, carbs, protein and fat in one place, so you can see how close you are to your targets every day.

Using this example

You can swap any food for a similar one you like better, like another lean protein for the chicken breast or another carb you enjoy for the white rice. Our high-protein foods list lists everyday foods with their numbers, so swaps are easy to check.

Common questions

Where does the protein in this 3,000 calorie example come from?

The biggest sources are chicken breast (53 g), lean ground beef (36 g) and whey protein powder (25 g), about 49% of the day's 233 g. The rest comes in smaller amounts from the other foods.

How are the calories split in this 3,000 calorie example?

Breakfast has about 799 calories, then lunch 763, the snack 393, dinner 672 and the evening snack 331. Breakfast is the biggest meal, at about 27% of the day.

How much fiber does this 3,000 calorie example have?

About 43 g, mostly from oats and whole-wheat pasta. That's close to the Dietary Guidelines' 14 g per 1,000 calories, which works out to about 41 g at this calorie level.